Wednesday 8/26/15

Cycle 1 Day 13

1. Warm-up

a. Two minutes of banded glute activation

b. AMRAP 3 minutes

10 Empty bar thrusters

5 Horizontal ring rows

2. Strength

a. Back squat 4×4 @85%

b. Strict press speed work – EMOM 10 minutes 3 reps @65% AFAP

Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

3. Met-Con

4 Rounds

20 KB swings 53/35#   Comp:  70/53lbs

10 Toes to bar  Scaled:  KTE

10 Calorie row

Cool Down:   3 Position Lunge, Leg swings, Banded Hamstring stretch, Shoulder mob using bands, Foam Roll/lacrosse ball smash